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4. Self-Restraint and Sleep - Keys to Reopening the Globe

Angeline D. Brauer DrPHMHSRDN Peter Landless Lela Lewis Allen Lloyd Roger Seheult
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Daily we are inundated with the question of when and how we should “Reopen” America and the globe. Cities, States, and Countries differ on their preferred approach to the matter and no one is quite sure how to proceed. As individuals, how do we approach the issue? How do we protect ourselves, families, patients and the community we reside in? Evaluating the past and comparing it to today the current Pandemic the answer that we have routinely seen established is the need to “Optimize the immunity”. Over the past 4 weeks we have examined 6 historical methods from the 1918 Pandemic and found them to be scientifically applicable to us today. This Sunday’s final Medical Symposium, “Proper Sleep and Self-Restraint Keys to Re-Opening the Globe” will address two additional methods and investigate their validity to today’s COVID-19 crisis. Proper sleep is well known to have immune modulating effects. This week our expert panel of physicians will address the issue of sleep and the immunity. In addition, world renown physicians will also examine the relationship of certain common substances and their effect on the innate and learned immunity.

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  • May 3, 2020
    11:30 AM
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Hello and welcome back I'm Dr Lee Lewis on the Board Certified obstetrician gynecologist and the medical director for adman is World radio it is up leisure to be back with you again this evening you know it's hard to believe it's already been 4 weeks since we began this medical stem hosannas and over the course of the last 4 weeks as we speak on to investigate the 918 pandemic and comparing it to our current code that night 200 situation we've been surprised to find out many of the principles utilized by various institutions sometimes referred to as sanitariums that were owned and operated by the 7th Day Adventist church many of those principles have actually found to have some scientific bearing on our coated $1000.00 crisis Well what I'm excited to talk to you about tonight are 2 additional principles that we are going to look at again comparative with history and then scientifically see if they apply to our hope that 1000 crisis before we do that and so happy to have each and every one of you with us again we look forward to we look forward to sharing with you and I'm going to ask Dr doing the key to have opening prayer for us thank you so much religion we pray Father in heaven we thank you for your love we thank you for this opportunity to study together to learn more about being healthy I just pray that you are blessed our prisoners be with each one as listening you know many hurting people around the world now and I pray that your bless them and come program at here on the you can read thank you and Jesus' name amen. And and thank you Dr McKee You know when we began this process this looking at the past and comparing it to the current We started out by looking at something called drove thermal therapy and we were really excited to find that principles such as heated air moist heat actually not only help to the nature of the virus or change it so that we could overcome it if you will but it actually improved our innate immune system it helped increase our monocytes production Next we looked at some other principles that were also utilized during the 1000 pandemic again some of those being ultraviolet radiation in other words sunshine open space we found fresh air the simplicity of fresh air and actual trees actually making a difference and again in our innate immune system and then last week we looked at nutritional principles simple things that we can take into our body interestingly enough back in 1900 these principles were very very novel and most unusual but again we found that a plant based diet fruits grains Knott's vegetables whole grains and exercise again benefiting the immune system now at a time when we're facing a global sea that you ration of 3 entering the regular workforce another words we're talking everywhere you turn whether it's whatever doesn't matter what news station you're looking at everyone's talking about how do we reopen the globe in fact the head of the c.d.c. just said a few days ago he said you know there is a very fair possibility that our 2nd wave come the fall could potentially be worse than what we've been experiencing this spring at agree there's no greater time than right now in his own words to improve our health we should take this opportunity to improve and optimize our health. And that's why I'm so excited about tonight's presentation specifically on sleep and self restraint sleep as they are than just sleeping we're going to learn some different ways of Rast and the direct effect that it has on the immune system and then we're going to be talking about self restraint Now many people ask what new world is self restraint Well of course we're going to look at things at different substances and activities that we want to completely avoid but there are things that are it considered Ok and normal and actually even healthy that if we take in too much in excess could actually be detrimental So we're looking forward to tonight's presentation before we get started with the full scientific approach we want to look at the history again as we look back to 1918 and the novel lessons learned there I'm going to invite my good friend Dr Peter Lam us Dr Alice is a cardiologist and he also serves as that health director of the global Seventh-Day Adventist Church Dr Lammas I'm very excited to find out what took place in the 1900 pandemic Guinea's institutions that were owned by the 7th Day Adventist Church the civically in regard to sleep and self-restraint thank you so much for joining us and thank you so much it's good to be with you and yes we're going to talk about what ultimately transpired in the Senate area but we are going to look at what led up to that and how that all took place and we'll look straight away at things like self-restraint you mentioned the term temperance self-control Well one of the definitions here you know all the definitions are we looking at the mechanisms things which are totally out of sync with the world in which we live especially in this time of pandemic health experts occupational experts education. Experts mental health experts are calling pull regularity of routines in erm school and work shadow of the day it happened in the Senate era if it did there was a regular routine we are called to implement these and take intentional decisions Well that's what self-restraint does we take intentional decisions we want to try and ensure meaningful outcomes and to have that balance is needed in the Senate tearing programs that were taking place in that time yes there was a balance in fact self-restraint was needed is needed today you talked about coming back out of lockdown situation at some point the regularity of meeting our screen time our social media news time exercise sleep the Restored of approach of sleep work relaxation alone time all of these things are important then those all come together in understanding of balance self-restraint and temperance you know there's a wonderful definition of temperance one of the co-founders of our church wrote this and. It draws on sources from the time as well I believe but this to me is something very very helpful as we work on understanding self-restraint well wipe wrote to Temperance teaches us to dispense entirely with everything. And to use judiciously or wisely that which is helpful. And that is without question a principle or the basis foundational to many of the so-called interventions or treatments that were made available at Santa Tyria whether it was exercise sleep nutrition and we look at the early historic background that even led up to the term of looking at Temperance and self-restraint as early as 785 Dr Benjamin Rush wrote a pamphlet inquiry to the effect of our good spirits and he was hailed as the one who really started to draw attention to the problems problems related to non self restraint particularly in the area of alcohol and from what he wrote and the work that he did and subsequent work that was done people started becoming interested in temperance societies story was told of a farmer who in the New England area decided that he was no longer going to pay his workers in alcohol and. This to the attention of people who were interested in temperance that he also then send out the message that he would only take on people who were really interested in doing without alcohol and as a result of that work it was recorded in the American temperance Journal that we're going to the time and the American Temperance Society was started at that time thousands of manufacturers of spirits closed their operations the 6000 retailers discontinued sales 5000 drunkards reclaimed 700 ships can you imagine ships navigating in sea without the use of alcohol amazing all this is taking place and of course the numerous temperance journals. Co-founder of the church were really busy in 859 and they recorded the approval of James White and Jane Andrews of voting for temperance men into public office so there was an end the tension and the focus of taking the principles that we've been talking about in the last few weeks and including the one on avoiding those substances which are dangerous Ellen why drive one particular meeting $873.00 that the attendance was unusually good and I had freedom in treating this my favorite subject now she also went a little further than that and she encouraged the church every member she encouraged people in society to sign a temperance plea and be connected with a movement that would look towards self-restraint well that continued asking people and ourselves and others to avoid all things harmful and the history went on so not only were these practices of avoiding tobacco alcohol toxic substances having good nutrition using hydrothermal therapy and sunlight and open spaces and of course the exercise all these principles continued subsequently and the history tells us that an international temperance Association was started early in the 20th century which then morphed into the international health and temperance Association which is still active the International Commission for the Prevention of alcoholism and drug dependency was founded in 1952 with a charter from the United Nations it continues its work in over the years over $130.00 countries around the world. Showing its ongoing interest in these important topics there was a commission on chemical dependency in the church of $987.00 there were associations looking specifically at how these particular issues related to drugs alcohol tobacco could be avoided and resulting in that as well was the regenerations ministry's which was looking at the store 12 step program in helping people recover from addictive behaviors the used to youth program came around Youth Alive and Adventist recovery ministries both in North America and now globally is part of the ministry which looks to be helping each of us maintain not only self-restraint but recovery from addictive behaviors of course prevention is really the very best treatment it is not only better than cure it is the cure so we've been through anachronisms or synonyms self-restraint and temperance these off soon thems newer language of the language and in the approaches used in 1918 and that we've been discussing the past few Sundays hydrothermal there'll be. Sunlight ultraviolet light exercise your tradition hence self-restraint moderate behaviors avoiding all things home for using wisely those things good including sleep. Prompted by an in the landscape of the code 19 Penniman Ben Dimmick we look at that all over again there are a summation of factors that are coming together reminders of the heart disease and how holistic the human being is and how these factors can play roles in the process of healing recovery and wellbeing I'm excited that as we look in Discover more tonight about not only self-restraint but the healing components the protective components of sleep and rest I'm sure that our audience and ourselves are going to be thrilled and educated by what we hear thank you so much Dr Lammas that was very inspirational and very very good information we need history now you know it's far as taking what Dr Graham a said and making it look like a bull unpractical to us we have doctors you know Charles Marcel doctors we know he's an adjunct touch after running well you know actually an internal medicine specialist doctors you know is going to be looking at these principles of health that we have been talking about over the last few weeks the century in regards to sell 3 strains and sleep and even talking to us about outcome goals of these natural remedies where do we go from here and how do they apply Dr z. now thank you for joining us and. Thank you very much for their own good evening to every well. This evening we're going to be looking at. What. We can do as we use some of these some of these therapies which we call them natural therapies some people call them unconventional therapies but the idea is that we'll be taking a look at how they can be utilized Ok the 1st issue is there for our objectives by the time we are through with this with this conference you should be able to explain the alcohol injectors were using the natural therapies and give some concrete examples of the usually dose response curves that are seen in biological systems so let's let's go to the 1st slide of this presentation we have a typical thing in society and among. Among the arid I've as well as the non. If a little is good a lot is better and that's based upon the idea that as we increase the dose of anything that is good there we will have an increasingly beneficial effect. This may sound. You know intuitively correct but it is not exactly what happens in biological systems. You see if we're to look at chemicals we see that the chemicals may have the next load the dos range as we go from a lot of those to a higher dose instead of having a linear relation can you switch to the x. like this instead of having a linear association we actually have a curvilinear association or sigmoid curve and just a walk through this we have we may have it goals with a long response and that's in that lower left quadrant where we have a lot Orson subtherapeutic response and at the at the right upper quadrant we will have a toxic effect from this chemical it could be a medication it could be some toxin or could be a poison Ok but in between if it's something that's there a few ticks we expect to have a period of time or a period of. Of the dosing where as the dose increases we get increasingly beneficial effects that looks almost linear if you will but it's based upon minimum as a maximum The minimum would be what would give you some effect and the maximal would give you a good effect without having to have. Some toxic effects but that's not or in the next layer what we're looking at here is what happens as we look at any kind of of chemical This is from Goodwill and there are many and most of the doctors here understand this very well we see 2 curves the 1st curve is a therapeutic response given the 2nd curve is the adverse effects curve and you see the therapeutic window is right in the middle where we have a good therapeutic effect and little or no adverse effect and this if you were to look at a population because of the genetics of the population this might vary from person to person but the principle is the sea we have. An effect that goes over the doses that will increase the effectiveness or the response of the to the chemical out of the treatment but as you go further you'll end up with some adverse effects. This can be summarized in a framework for pharmacotherapy ticks and if you would see on this like what we do is we're looking at the sub $36.00 level of that suppose whatever the therapy may be some pharmacological agent then we have to repeat it levels and then we get the toxic levels but if we were to look at this now from natural therapies or physiologic therapies what we find is we may have some physiological levels then physiological or distorted levels of whatever the practice of that activity might be and if we overdo it we can get to pathologic levels and that's where like to take off and show. Some of the following issues natural nutrients and calories this is part of how we live this what part of everyday life but nutrients if you go to the left of this of this bar that I have you end up with a neutral deficiency a neutral deficiencies usually produce problems if you go to the right in some cases you may end up with high provide the middle of the set you have too much of that thing involved if we look at calories we have people who are calorie deficiencies and protein carrots fishes these could be severe in different parts of the world and if you go to the right we end up with overheating but there's that middle ground that that green area with is good balance it is not too little not too much and that seems to be the sweet spot if we're to look at this from the point of view of the r.b.a.. This is whether we endorse r.d.s. or we don't it doesn't matter the idea is the Scenes with the next like what we see is that as you go from a low dose of a some some new shrimp over to a high dose of that uterus you may you may go from a state of deficiency or inadequacy where the disease associated with it there will get the green area where things are going well and then we go if we keep on going to be increased at those we may get to an area where the nutrient can become toxic no. One study. From water and chain at the mercy center from the movie cancer foundation in the area they look at dogs and with the prostate cancer model and what this found was very interesting that they use 5 different lines of or of of thought to get to this point one large study looked at things from the point of view of giving Selena Another one was looking an observational study looking at what happens if people have different. Different ingestion of of silicon and at the bottom of this graph you see 2 different things risk on both sides one coming down and one going up if you put those 2 things together you end up with a u. shaped curve and actually the best situation for the Prevention of prostate cancer happens to be at the bottom of that you and that is the sweet spot that's where we're looking for for just about any of the natural therapies that we're we're going to be talking about we'll see there that the when we have design is that we have if we have too little we have a problem and if we have too much we have a problem this one is that so let me and this next one is looking at calories and reducing calories and increasing calories for different kinds of animals and what you see here is an inverted u. shape but you go from left to right with declining calorie intake also going from left to right and lifespan going from bottom to top as you go from left to right you would see that as you restrict the calories the lifespan actually increases and then when you over a feed the lifespan actually goes down this we believe happens in humans as well. The next like is looking after protein Curry intake and the possibility and you would see that it follows a curve this is of course a grammatic representation is not actual data but what you see here is that on the lower side on the left side of the screen we would have poor health decrease of over because the calories of protein intake is too on the right side we may have decreased survival and poor health why because we have excess calories we end up with metabolic dysfunction insulin resistance or we have all of the things associate with our including entities and cancer in the middle is where we have optimal tissue organ function So balance is very important and the issue here is not maximums and minimum but actually the issue is one of being able to optimize the function of the individual the next one is from The Lancet. Looking at. Looking at b.m.i. and the 1st panel is looking at or cause mortality and you would see that or cause whatever he has a huge ship your of or of Jisshu curve if the left side is truncated a little bit it looks more like a g. than you but is the seeing idea Ok what we see in the various parameters that we use you see the c.m. she males and females the same kind of shape as you go from the law b.m.i. to what we call an optimal b.m.i. over to an excessively high b.m.i. you would have variations in the disease processes and so we can summarize by saying it's up to wising versus minimizing and maximizing. You shape those responses happen to be genetic and behavioral and they're enhanced survival. The optimality if you will is a broad concept in its woman into the fabric of all biological processes and this concept of optimality that has adequate balance is not only biological physiological or medical it is actually social as well get so low so other the treatments that Lee were looking at or some of the elements that we're looking at for treating the Spanish flu and which we are seeing may be helpful for all the 19 with what are the next a look at the benefits of sun exposure well as you would expect too little sun causes a problem and too much sunshine causes a problem so it's optimal sun exposure that does what it is the best for us so again this balance and optimizing of our system if we look at the global burden. Of disease due to ultraviolet radiation exposure we would see an inverted. Graph from what we just saw which was looking more like an end in the u.s. and in the you know on the next night you will see the typical you ship curve of what happens as we have. Law amounts and then good amounts and then too much of of violent radiation both ends causing disease and the middle actually being the optimal range Ok. Now that's one I miss a proposed maybe it would surprise because we talked about that here ready. As we look at exercise too little exercise of course causes problems but there is an issue with too much exercise as well and what this latest showing is that the optimal range is having enough exercise actually having quite a good deal of exercise and not being sedentary but not. Going so far that you end up with injury and immune suppression because of overdoing it the next layer actually shows some of the mechanisms involved it's a it's a very elegant they're around looking at exercise intensity duration and frequency and the acute effects on the left on the chronic effects on the right excess of oxidative stress on one side on the acute side and lack of oxygen the stress on the other side and of course what we end up with if you go to either of the extremes we end up with problems but if we're in the middle we do very well the next slide is looking at something that we might have thought. Was all good and then it is do you know cholesterol in this particular Europeans that what they what they showed was that people who had excess of the high levels of each d.l. cholesterol actually had an increase in mortality and this was in men and women as you see in this they had men on the left women on the on the right and the bell shaped curve is that revenue in blue in the middle so here even something that is that you consider a very good market has this now I must say that this is the only study that has actually demonstrated this so this would need to be shown in square because it is following this u. shaped curve we believe that it is it is probably going to pan out the next one is looking at sleep. And I'm not going to get into all of the mechanisms because they'll be discussed later by Dr Short but here what we see is that no this live you have to read it from right to left as you go from right to left top to bottom we see what happens as we have more sleep we end up with some issues really the issues at the top and at the bottom we have other sleeper live issues dealing with loss of sleep but in the middle is where we have the best results from this particular study they were looking at 6 to 8 hours of sleep was being optimal this was the balance they were looking at over 100000 individuals between the age of the 5 and 70 in 21 countries that include all of the major regions of the world so we think that this was pretty robust looking at sleep and immune function. Sleep loss actually leads to. Some pro-inflammatory cytokines expression and I'm sure we'll talk about that a little bit later as well but also too much sleep can also cause Acadian rhythm dysfunction and of course decreases someone's anyone's ability to be able to get out into the sunshine in a regular fashion and so these 2 things may be implied or implicated sorry in them in decreasing one immune function but there was one study very elegantly done by a gram their. Colleagues and what they looked at was sleep and immune function relating to. The. The marker of information c.r.p. And if you look. At the next load on your screen you would see on the right side overall men and women but the major portion of the screen is where you would look at the overall and adjusted and and adjusted data and you would see in the unadjusted it follows e.u. ship pattern and on the adjusted so if I was or was a Jaish it better so this is part of the issue the immune function is varies depending on how much sleep we have in this particular study they looked at less than 5 hours of sleep and that was their true mental and it was Agree of the 9 hours of sleep and there also was the treatment so even sleep but now let's get to something that's I think it crucial issue the next one is looking at the effect of sleep and various kinds of. Mental functioning and in this particular case what we see is that verbal functioning followed a huge ship curve that sleep duration. The overall cognitive function followed a u. shaped curve and also reasoning followed e.u. ship curve there was not that much in short term memory change and the authors the now find the statistical significant result with that but here is what they see these findings have significant real world implications because many people including those in positions of responsibility operate on very little sleep and doctors and nurses and politicians. That's part of their life and they miss suffer from Imperial reasoning and problem solving and communication skills on a daily basis and this should cause us some pause as we look at what's going on there. So imagine we're not even evil to evaluate what we're supposed to be evaluating and we may not even be able to assess our lack of sleep or even our too much sleep because as we become sleep appear over sleeping we we may end up with. Problems with reasoning itself this will have implications as well for what we call temperance of self-control that I'm sure will be discussed a little bit later so the clinical objective in using any of these therapies looking at life satisfaction quality of life health spare my sperm balance temperance Prudence timeliness of using the therapy appropriateness of what you're going to use and looking at or the mentions of wellbeing mental social spiritual and physical all of these come into play but ultimately we have to ask the question what do we want we want optimal function in all of these not maximums not minimums if we're going to go physiological we wanted to be optimized optimal balance function. Thank you so much Dr z. you know I really appreciated that talk and I think it's a perfect segue and a perfect introduction to the night topic which is a combination of not just sleep but we're looking at specifically as has been discussed self restraint we've clearly seen we can avoid self restraint and go to a maximum capacity which could be deleterious we want to look now at sleep specifically what are the benefits of sleep and the immune system as we face this cope at 19 crisis and particularly as we face a rate opening of our world and particularly our community I want to invite my special friend and get Dr Roger swell Dr swell is a pulmonologist and intensive best and that sleep expert he's the system professor at Loma Linda University and he is the co-founder of mad crab doctors what we are really looking forward to tonight presentation on sleep and the effect it has on the immune system as we embrace this issue and continue to strive for with the pope in 1000 Thank you Dr Schwab. Thanks Layla so sleep has been around for a long time and it's been well known for a long time that it is a producer of good of good house of good feeling if you go all the way back even to William Shakespeare in Henry the 4th Part 2 he says oh sleep gentle sleep nature's soft nurse How have I frighted the though no more will weigh my eyelids down and sleep my senses in forgetfulness sounds like somebody had some insomnia there and Henry the 4th you know we have a lot of sleep problems going on in the United States and the world and this is a real problem sleep deprivation affects memory cognition motivation and the effects are compound that when it's long term adolescence normally naturally fall asleep later and get up later we know this anybody that has an adolescent living in the House knows that it's hard to get them up in the morning at the same time adults and elderly specially like to go to bed earlier and get up earlier we know that Grandma gets up at 5 in the morning and she's already up and around right so it's it's something that we see it's part of the circadian rhythm we're not going to get too much into that tonight because we have a limited amount of time but it's something that you should understand that there's 2 different processes going on in your brain there's a circadian rhythm which gets cues from the environment and then there is the homeostasis rhythm which has to do with how much you're awake and the substance called adenosine which builds up. Anyway there is a lot of sleep problems that can occur both in the young and in the elderly so in the young research has shown that sleep problems among adolescents are a major major risk factor for suicidal thoughts death by suicide which ranks one of the leading causes of fates Halliday's in people 15 to 24 years of age these are students and this link of suicide suicidal thoughts remains strong independent of other factors so we can see here that sleep is not just a luxury it is a necessity you know in our elderly patients it's also something to be desired about 30 to 48 percent in the elderly have problems with insomnia it's a very problematic issue it's sometimes associate with medical issues pain things of that nature so what do you do it's not just a matter of when you go to bed it's it's complex Well how much sleep should you get this is a slide from the National Sleep Foundation which beautifully illustrates how many hours of sleep somebody should get if you're between the age of 142178210 hours 18 to 257 to 926 to 647 to 9 hours of sleep and you can see here clearly that the amount of hours of sleep are very generous but really should never drop below 7 hours of sleep how many of us are actually getting the adequate amount of sleep that we should be getting well that's with the quantity let's look at the quality of sleep so there's something about sleep at night I want to get into a little bit of a detail when you go to sleep it's not like an on off switch right so it you go into different phases and this is the kind of the the original classification of sleep you have awake you have rem sleep which stands for rapid eye movement sleep it's a special kind of sleep where you're paralyzed but your eyes move and you dream generally speaking and then there's Stage 123 and 4. 3 and 4 being this very deep slow wave sleep that can occur. And if you'll notice here at the beginning of the night there is a spare special type of sleep called Delta wave or slow wave. These are all synonymous and this is particularly as you can see here concentrated at the beginning of the night the slow wave sleep we're going to talk about later because it's very important towards the end and I know we can we can see concentrated their rem sleep and generally speaking Delta way of sleep this part of the beginning was associated with growth hormone was associated with being a physically restored to of type of sleep and so we see this often in the very young people slow wave sleep is what we see and it's what really makes you feel good after you've gone to bed and got up and felt well rested some of you may not a felt that in a long time rem sleep on the other hand is toward the end of the night and this has been associated with a mentally restored of sleep and we can see that in this type of sleep people are paralyzed normally they're not moving it's also a type of sleep where the you can have worsening obstructive sleep apnea because the areas of muscles of your our neck are more relaxed and therefore more apt to collapse and so that's another whole issue that we're not going to get into as the treatment of some of these nocturnal diseases but remember now keep an eye on this is that if you go to bed later and you're not getting that sleep what's key here is that you're missing out on that Delta wave or slow wave sleep which we'll talk about and that comes on as part of the circadian rhythm so if you're really supposed to be going about 10 o'clock and you're going to bed at 12 o'clock what you're missing out on those 2 hours that is slow wave sleep so something to think about. So. What happens if you don't get sleep let's just take a look at that this was a study that was published in 2018 and what they did is it took 6 healthy men in their twenty's had them stay up late at night all night 2 days a baseline and then they made them stay up all night that's of blood samples every 4 hours on over a 1000 different proteins and what they did is we monitored to see what happens to those proteins proteins that would normally spike at one particular part of the day where would it spike and what would happen to levels that are related to very important functions in the body so just the highlight of some of those one of those hormones that change was glucagon it rose higher at night than would normally be during the daytime and this is of course is a risk for diabetes so this is just remember remember this is only one or 2 nights that they missed out here and already we're starting to see changes in some of the hormones or something called f c f $1000.00 this is normally a calorie boosting burning hormone so this would make you nice and then but what they found was that this protein was decreased and there was less calorie burning and so that they felt this was a risk for weight gain So overall what they found the study showed in the study just by staying awake for a 24 hour period that it could rapidly lead to changes in more than $100.00 different proteins in the blood including ones that have an effect on blood sugar as we've talked about earlier tonight muni function which is really important we're talking about coven 1000 and metabolism and over time these biochemical changes in the blood protein levels can elevate your risk for issues of diabetes weight gain and even cancer because these are cells going around taking things out so what about pulling an all nighter as you could as you would say well there was a study that was done and David Ernst a Ph d. professor at Texas a and m. a lot of things to say about pulling these overnight all nighters these are things that students do to study the night before a big test and this has something to do. The type of brain power that you would need for self restraint right so if you need brainpower to answer a test question you need to be able to think that uses the executive portion of your brain that's also the portion of your brain that allows you to think clearly and to make and rational does rational decisions so what did they find they found that sleep deprivations effect on working memory is staggering He says your brain loses efficiency with each hour of sleep deprivation. He said if you want to do on a test you need to study in small increments well in advance of your exam to get the best score in other words use it or lose it he says it's fruitless to prepare for an exam hours before him the optimal study about that is to stay on top of things and prepare by studying in small chunks Now watch what he says he says you do this multiple times a day 3 to 4 days in advance and then by going through the information numerous times you're allowing your brain to move those long term facts into long term memory and so what's doing that what's doing that is the number of sleep periods it meets in between this and so if you study the day before a test or if you try to prepare the day before a test you're not going to move it into long term memory so repeating information whether out loud or verbalizing help spur the process forward as the day progresses and tonight the night the brain's performance actually significantly decreases so by studying at night or trying to do stuff at night you're not really working at your peak so instead of staying up all night he would recommend studying as much as you can till bedtime and then waking up early in the morning to go over the test material again why because sleep rejuvenates by providing an opportunity for the metabolism body and brain to slow down and to recover and it's crucial that it's not missed So if this is what's needed to study for an exam and Sue to regurgitate the information that you need to know to put it on the test or to actually think even critically these are the same there ons that are involved in what we're talking about tonight which is temperance. Let's get back to that slow wave sleep so this is a sleep you know blog in the u.k. and this is a gentleman by the name of Simon Kyle and this is what he says about slow wave sleep he says actually during the 1st 3rd of the night that we experience the deepest part of our sleep that's that slow wave our delta sleep we move into deep sleep more rapidly and it's the phase of sleep during which were least likely to be disturbed and wake up this deep or slow wave sleep is the most restored of part of our sleep we experience low levels of the stress hormone cortisol as well as reductions in sympathetic nervous system activity this is the stimulating activity associate with fight or flight response we don't want that we also experience increased parasympathetic nervous activity which is associated with rest and digest activity so this is really the optimal part to sleep in if we're staying up late and we're looking at i Pads or television and we're getting that blue light into our eye we're going to miss out on that part of sleep he also says that slow wave sleep is also associated with memory consolidation and our ability to learn and overall alertness the next day again executive function is the emerging picture from experimental research is that slow wave sleep is involved in critical aspects of cognition and daytime functioning and that assist with keeping our brain and body in optimal health if you're waking up feeling on refresh He says it's likely that you don't have enough slow wave sleep and where was slow wave sleep again at the beginning of the night the beginning of the night so in other words those hours at the beginning of the night we're finding out now are probably the most important. Oh now slow wave sleep happens to be the holy grail right now of research and sleep medicine you can see here there is from nature Review's slow wave sleep takes the leading role in memory reorganization There's another article slow wave sleep does it matter and we see articles like this over and over again so the key here is to make sure that we're getting anough sleep and we're getting the right quality of sleep making sure we're not missing out on that at the end of the day Ok so what is it about this that we can improve Here's some practical things that we can do we'll talk more about this later at the practical aspect maintain a regular sleep routine of void naps and that's because when you take a nap you're denizen levels increase and it's less likely to sleep don't stay awake in bed don't watch t.v. in bed again you're exposing your eyes to bright lights don't drink caffeinated drinks it's going to keep you awake at that adenosine issue avoid inappropriate substances that interfere with sleep exercise regularly have a quiet comfortable bedroom don't watch the clock with the clock away have a comfortable pre bedtime routine maybe you could do those contrasts showers that we talked about at the 1st symposium light before bed shifts. Bed time later so what I'm saying here is that if you expose your eyes to bright lights before you go to bed it's going to make you want to go to bed later but it's also going to watch you want to wake up later and that's not a good thing either Ok and so real quickly we also talk about covert 1000 specifically and this slide is a slide from our med cram videos to remind me that there are a number of controlled trials which have looked at sleep and in this one here they sleep deprived subjects and they found that those subjects were less likely to have viral titers against the influenza after a vaccination so clearly here I mean they have half the titers that the control aspects that and then this is another study where they looked at patients and they dropped rhinovirus into their nose and saw if they had an infection what they found is that it correlated with how much sleep these patients got if they got less than 7 hours of sleep they were almost 3 times more likely to get the cold if they were not getting adequate efficiency of sleep they were almost 6 times more likely to get an infection. And you know it harkens back to our discussion Leyla that we had regarding the 918 flu pandemic member Dr Rubel was discussing how those in the sanitarium were doing better than those in the army camps because of the remedies that they were using sunlight fresh air things that we've been talking about here and you know Dr ruble went on for those who don't know to become the president of the College of medical evangelists which later became a Loma Linda University and I have some pictures here of early pictures of the College of medical evangelist sitting up on the hill and looking over the ill and empire now you would hardly recognize where it is well as it turns out the one of the founders of this institution was a lady by the name of Ellen g. white and there is a statue up there on the Hill and you know it makes me so it's just amazing to me to know how much these people really understood about the human body at that time we have Dr Rubel who was implementing some of these things that he had learned but it's interesting to me to learn about what Ellen g. White had written about sleep here's her talking to her secretaries about properest it's interesting in light of what we've just learned she says make it a habit not to sit up after 9 o'clock every light should be extinguished you know not just turn down the lights but I wonder how she would have known that light may stimulate the retina which would shift the circadian rhythm I think they have an understanding of this back then she also says Set your hour to rise early and retire at an early hour you know she must have known maybe about slow wave sleep no maybe I don't think she did but she certainly knew that getting your sleep was really important and then finally I think this is the one that takes the cake we understand that slow wave sleep at the beginning of the night was just really really important and that's usually before 12 o'clock. This is what she says she says here that 2 hours of good sleep before 12 o'clock is worth more than 4 hours after 12 o'clock and right she is so we've talked about the amount of hours of sleep how it's involved with immunity how it's involved with cognition and temperance and making right choices and now through the marital is of science we're able to actually look deep down into the core of the brain and find the signals and determine between slow wave sleep and rem sleep how much more are we going to understand in the future I don't know but I can tell you what we know now we know enough to put into practice and Layla with that I will send it back to you. Dr Shroff and I I truly appreciated your presentation in fact while you were speaking I was making little notes to your presentation is phenomenal and what I found so interesting about it was your quotes up on the screen about that individual some of the founders of the 7th Day Adventist Church Ellen g. white you mentioned again in that book ministry of healing we offered to you last week amazing and you'll find these principles that we've been talking about but again when we look back to the past in the 1918 pandemic we see principles that were utilized back then by our institute various institutions again referred to as sanitariums that a scientifically we're seeing the filled in this code that 19 improving of our immune system what I also thought was so interesting is the effect that the sleep cycle plays on the frontal lobe where the ability to make decisions if you will of self restraint if we're not making good decisions it's kind of a vicious cycle right there let's just take sleep for a 2nd we're going to make poor decisions about sleep and then the next will students in the study that they were discussing were not able to make wise decisions about other things and as a result we're kind of in a vicious cycle the opposite goes into effect as well as we're going to hear right now from Dr Neil Natalie Dr Natalie I am really looking forward to your presentation Dr Natalie is both an internal medicine specialist he's also an intensive as he has a hospital position and he's also the president of Wiemar Institute Dr Natalie thank you for sharing with us the civically on the mines and self restraint Dr Natalie we can't hear you. Thank you very much I have with you this evening self restraint is of course very important for us to be able to take advantage of even the sleep principles that we learned tonight but about so much others so many others as well and your immune system is indeed affected of course by self restraint but there are substances 1st of all when we speak about temperance most of the time we're speaking of substances and there are substances such as alcohol and tobacco that have a suppressant fact on the frontal lobe nicotine more some more subtle and it's effect but alcohol also affects the frontal lobe of the brain and of course it. Hurts the judgment but in addition to that it suppresses the immune system you know since we're speaking of coke at 19. We know that a lot of people are involved in disinfectants to disinfect their hands or their surfaces and that we know that alcohol is one of those disinfectants open water is another but there are many others as well but the news media late lately has been telling people to avoid disinfectants but they have not been so particular about telling people to avoid alcohol. It's far as ingesting disinfectants and alcohol and really alcohol does suppress the immune system it increases the risk of pneumonia it increases the risk of actually a host of different types of pneumonia including aspiration pneumonia bacterial pneumonia viral pneumonia and it has a suppressive effect on the immune system not to mention its effect on the lack of self restraint when we ingest it. And that's why if you are a tobacco user virtually everybody has to go alcohol 1st before they're going to be able to give up tobacco which can be even more addictive. Alcohol caffeine is a drug as well it's actually not a nutrient like a lot of people thank and caffeine actually blocks the adenosine receptor is in the frontal lobe and that can also cause a lack of self restraint such as increased risk of Casa pain it's actually you know the world's most popular psychoactive drug and it does increase your perception of being awake and temporarily elevate your mood but it also increases the risk of heart disease low birth weight and it also increases the risk of anxiety and depression and that's one of the reasons why in our residential anxiety and depression program it's a caffeine free program in addition it lessens the sleep quality and actually cut your melatonin production in half to 6 hours and we also need to know that the half life of caffeine is 6 hours so even your morning cup of coffee you still have caffeine on board in the middle of the night suppressing that melatonin production and Melatonin is a very potent anti-oxidant that's also thought to be very important in regards to preventing the overactive immune system response which is that cytokine storm which ends up producing a person that is in need of i.c.u. care and dental layers and there is what was an article written just a week ago I think you weeks ago now explaining that if we get more melatonin at night this can be one of the beneficial ways of preventing us from contract being the worst types. Kopek complications and edge in it reduces blood flow to the frontal lobe of the brain affecting executive functions such as memory and planning skills working memory does go down because that's a frontal lobe function and it reduces creative thinking and problem solving abilities and so if we're really going to be temperate and beyond the best lifestyle for preventing problems with our immune system I think that would also include a lack of caffeine. And so then this gets into this whole issue of self restraint which is one of our main emphasis tonight what is the definition of it is the ability to keep ourselves from acting on or behavioral or emotional impulse it sounds pretty simple but by the most quoted researchers at all the world recently stated self-control failure is central to nearly all the personal and social problems that currently plague citizens of the modern developed world in fact you made an eloquent case that it's the number one problem in all of the world maybe we should emphasize that that means coded 19 is not the number one problem and all the world means even the environment is not the number one problem in the world it means different immigration issues are not the number one problem in all the world these are significant problems but when we compare them to this particular problem it actually sent sinks into insignificance and in reality it's amazing more people don't talk about this problem I notice politicians from both sides of the aisle tend to ignore it and virtually everybody tends to ignore this number one problem and all the world you might say well how can it be even a bigger problem than what you just mentioned well at heart disease is the number one killer in the western world and we know how to prevent it there in nutrition and lifestyle I remember going to a conference in 1901 the 1st international conference on the elimination of coronary artery disease and that conference was given by professors from Harvard u.c.s.f. the Ivy League School Corps and now others but you and I was excited because I thought my life would change dramatically as an internist in 25 years when heart disease was no longer in the top 10 causes of death. Well I guess what's still is the number one cause of death in America it's hard disease it has gone down over what it was 25 years ago but the reason why it hasn't been eliminated in the top 10 causes of death is simply because we're not putting into practice what we know is best for our heart and that is a problem of the mind not a problem of the heart and that is a problem of lack of self-control Harvard states that 80 percent of cancers would be prevented if we put into practice what we know is best for our lifestyle but it's not just cancers it's diabetes which has become an epidemic Yes genetics loads the gun for type 2 diabetes but it lifestyle that pulls the trigger and you can have the bad gene for type 2 diabetes and never experience in your entire life if you have comprehensive self-control and if you're educated to know what is best sexually transmitted diseases are going up significantly and those are course diseases that come about from lack of self-restraint alcoholism by definition any addiction. Is actually the underlying cause is lack of self restraint or lack of self control murder rates that are going up often due to lack of self-control sexual addiction issues are with an all time high in our society and we were told back in the 1990 s. that if we had pornography widely available and condoms widely available that we would actually lower rape and sexually transmitted diseases that has not occurred although the pornography and condoms have been readily available what they predicted what occurred that not but yet there's been no apology from those data analyzers who had that agenda and in reality a lack of self-control is even higher today than it was back in that depression once we know the principles of mentally helpful living depression is actually due to lack of self-control we talked about cancer 80 percent of that can be prevented if we have a good comprehensive positive lifestyle unwanted pregnancy lack of self-control adultery and of course often due to lack of self-control underachievement in college I am a college president and I can tell you the number one reason why college presidents loose late in this country we've all been pole is due to the mental health of our students and students who could achieve who are not achieving due to lack of self-control financial failure often due to lack of self-control relationship problems often due to lack of self-control and then we get into even more common addictions alcoholism such as technology addiction where it's announcing that the generation see in generation y. 70 to 80 percent of them actually qualify as being addicted to their smartphones and screens and having. Significant consequences of the results and even the elderly are sick coming to this as well you can say this is just a partial left but we could expand that as you can see that if we could eliminate these problems that are in other words eliminate them through comprehensive self control we'd be able to saw a lot of issues and we'd also of course be able to open up the world easier as well and not be as fearful of coping 19 if we all have self-control Well interestingly self-control failure is not just a minor issue notice what the Apostle Paul stated I don't really understand myself I want to do what is right but I don't do it instead I do what I hate I want to do what is good but I don't I don't want to do what is wrong but I do it anyway there is another power within me that is at war with my mind this power makes me a slave to stand this still within me and then he either is one of the status tax and all of ancient literature Oh what a miserable and wretched person I am who will free me from this life that is dominated by sin. And so when we have lack of self-control it resolves into wretchedness and of course the big topic tonight is what is the secret for avoiding this wretchedness now the secular psychologist will tell us the secret is actually temperance what is temperance moderation in the things that are healthy and abstinence and the things that are on the healthy. Unitarians outstrip temperance requires comprehensive cell control let me explain all of us have selective self-control in certain areas but comprehensive self control is what really produces as we study it the psychological good life let me give an example that most of the world is familiar when I go around to lecture around the world and I live in California and the most famous governor in the history of California is not Ronald Reagan world wide it's actually Arnold Schwarzenegger and it required meticulous self-control for Arnold to build up those big muscle that's how he got famous It wasn't being governor that got a famous it was actually being Mr Universe and then of course that gave him access to being an actor and those sorts of things and it does require meticulous self-control to build up those muscle but an area of his life where it was more important for him to have self control when his mate was cleaning his house he lacked it and he lost a lot of his life due to not having comprehensive self-control and so this is our big secret how can we have this Marty selectman from University of Pennsylvania and Dr Peterson from University of Michigan you know reading the classic book on positive character strengths in the largest chapter they wrote was on temperance and they mentioned in our endeavor to measure this class of strengths we have found among people the mainstream developed world strengths of temperance are infrequently endorsed and seldom praised Regardless the strength of temperance are very important and they have a richer array of positive consequences for the psychological good life this is what everyone is searching for everyone is searching for the good life or. Not just trying to avoid cove at 19 we want the good life you know of course people who are in search of that are wanting us to open up the country so they can start to experience the good life again and of course in order to do this excess fully we need to have. Self restraint we need to have self-control Now why do we know that self-control is linked to the psychological good life because social scientists have been studying it let me give you a little example of a self-control test that known as a pretty comprehensive test I am good at resisting temptation if you say very much to that you're rated as high self-control I have a hard time breaking bad habits if you say that you have low self control I do certain things that are bad for me if they're fun that's also low self control if you have trouble saying no that's low self control and getting up in the morning is hard for you that could be low self-control if you're blurting out whatever is on your mind low self control spending too much money is low self-control but if you keep everything neat you would be rated as high self-control in that area if you get carried away by your feelings that's low self-control you do many things on the spur of the moment or don't keep secrets very well or often interrupt the people that is also self-control but if you're always on time that's high self-control if you're not easily discouraged or eat healthy foods that's nice of control that a pleasure and fine sometimes keep you from getting work done or you have trouble concentrating that's low self-control and if you can't stop yourself from doing something even if you know it is wrong that's low self-control but if you're able to work effectively towards long term goals that's high self control Well when we study a group of people and they take this test we find out people that do high on this test in other words if they have high self-control. Better personality adjustment higher self-worth they're better at controlling their anger they have fewer symptoms of mental health related issues they accept themselves as valuable worthy individual and are relatively able to sustain this favorable view of self across time and circumstances but they don't become narcissists or they haven't laid view of their self in other words they have high self-worth but not necessarily high self-esteem they're more conscientious they're more emotionally stable they make better relationship partners they get along better with other people they're more even though they themselves have high self-control they're more accommodating of others and they report more satisfying reflation chips and better adjustment in their relationships their families are much more cohesive less interpersonal conflict better perspective better empathy of others and they have more secure interpersonal attachments they manage money well they spend less and they say more and of course they have fewer mental and physical health symptoms this at a show the relationships between self-control and mental and physical health outcomes were only partially mediated by a white man's court coping style so it's not just a void and coping style that produces this benefit the data reveals that lower self-control is associated with unhealthy coping strategies which in turn are associated with worse mental health outcomes and more adverse physical health symptoms including there's a goal help them them have to do with immunity now Dr Xeno talked about earlier they may use shaped curve or j. shaped curve and the question is it back of course can be the case with labor can be the case with exercise with nutrition but what about temperance interesting lay you cannot be. To temper it in other words they have found no undesirable consequences of high self-control and they tested for it that's what we call Kerviel any area to see a fix out excessive self control or what some might call over control might praise negative consequences but no negative patterns were found and this is been commented on by saying we think that there might be a problem with too much self control it seems intuitive but in reality there are no problems that service the more you have temperance the better your health outcomes are period and that makes our acronym Wiemar a new start that cheese in particular seem to be different if we take the tease out be just have a new star which is kind of covert 19 so has 2 but if we have the 2 tease and place which though to tease you really can't get too much of that per uses a tremendous health benefit. So in order to have self control we have to be able to look beyond the immediate situation the ability to transcend this is crucial people who live only in the present moment are unlikely to exhibit good self-control whereas future mindedness facilitates self-regulation that future mindedness has to do with hope this is why the frontal lobe is particularly important we want to avoid frontal lobe suppressants not just those substances but for instance sexual excess causes a suppression of the frontal lobe of the brain too frequent an orgasm masturbation these things have been shown to suppress our frontal lobe and Chris suppress our abilities to have a rational mind to be able to control other aspects of our life not just the sex part of our life not to bomb Meister study. Right lines and he found that people need these days really help with self-control What are they a 0 tolerance is a right line total abstinence with no exceptions any time he then went on to study and I wish we had time to show you why he says that because he's not a religious person but he teaches at Stanford and he did a very nice controlled study that he writes about in the reference here and he says if you believe the role of sacred a commandment from God be unquestionable on the higher power then it becomes an especially bright line and it helps with self-control and so establishing bright lines what were the lines that we're not going to cross a stat wishing worthy goals were the goal would be to keep your immunity out as the country opens and how are we going to do this comprehensively a goal of enhancing our frontal lobe that means even not participating in certain musical choices that can actually suppress the frontal lobe of the Branco slowing down the limbic system in overdrive and one of those ways would be maybe undergoing a sex fast which can help to slow down that limbic system but ultimately what we have found is the key to self-control all those all of those things how the ultimate key is something that's not so into it we have found that it's self sacrificing love that brings about comprehensive self-control in other words if we're not controlling our cell in certain areas it means that we have selfish ness and that area of our life and if we're willing to put it all on the altar of sacrifice in embrace the entire New Start principles including trust in God This is where the spiritual aspect has a tremendous role to play. That's self sacrificing love is something that can come from out kind of Us So in reality although we call it self control and all the studies are on self-control it seems to be in order to have that comprehensive self-control we need to be able to access a lot of that is not a selfish such as what we're born with but a self-less love that that comes from outside of us and we'll discuss that more when we get to the practical sections I hope this has been helpful Dr Lewis. Thank you so much Dr never a yes that was phenomenal and I truly appreciate it I am sure our viewers did as well what we're going to go to right now is our practical section how do we take these principles which so many are absolutely pertinent to our lives and just as we opened the globe and we began to look at how to go back into our regular in some capacity regular I'm sure even prior to cope at 19 and improving our new system but how do we apply that to our lives in general I'm going to invite my good friend again doctors you know Charles Marcel to give a again a synopsis on how do we prevent this 2nd spike in right specifically sleep and south restraint doctors who know who will care thank you very much. Well we have to help people to stay alive and the pretty for own 2 because it seems as though we will be having around to now if the 1st issue is that covert 19 is lethal but it is not the most lethal disease in the world as we were hearing just now it's not the be all and end all of everything it is a real threat regardless of what the final impact is going to be and it invokes fear because it kills and there's no proven treatment as of yet. But the covert 1000 pandemic has not suspended the other diseases and the other conditions the other killers that do their dirty work too and they certainly don't cover 1000 virus does not eliminate our need for self control however because of course in 1000 this gives us an opportunity to be motivated to to wake up and to take stock and to think seriously about life and what is important to repro tries to get ourselves in shape and to be there for those who depend on us our families our friends our patients and of course our communities Ok but the 1st post that we have to take is our own because we are human beings we have concerns we have those we have joys and these things affect our minds and the mind is a terrible thing to waste we are subject to the same mental emotional cognitive spiritual and social relational stresses and strains of other people have and to some extent to a greater extent so we need to use an introspective scope we need to look inside but looking inside is not enough we need to get an honest 2nd opinion and that best 2nd opinion is to come from somebody who is impartial and who can actually see who we really are and tell us about ourselves and that's God if we need help we need to get help please get help because Sarsgaard 2 is an equal opportunity invader So what ought we to do we need to be sober and be vigilant we to consider resupply infections consider the risk of sequel or Corbett it is in all the dimensions of ourselves piece of physical mental social etc and spiritual. We have to ask ourselves Are we at risk so asking you physician health care worker who was on this program are you at risk in any of the dimensions are you at risk then you need to take stock and take care of yourself so that you'll be able to cure it. Who is at risk in your inner circle. If there are people who are at risk you need to protect them and you need to be an expert at the basics and got an early and talked about some of those basics so you need to try the things that we have been suggesting look at this look of this picture there is a tube here it's it's a conduit for water but it has multiple leaks you can't expect that this tube everything will work fine by just plugging just one or 2 of those holes you have to be able to take care of the whole thing in order to get the most bang for your buck and that's the issue of self-control sleep sunshine rest of all of the other things that we've been talking about good nutrition and exercise as well Ok so people have multiple of dysfunction so what we need to do is to address the things that we can. We need to address them as quickly as we can we need to address as many of them as we can as soon as we care as much as the extent that we can and we need to do this as simply as we can we don't want to overwhelm the people that we're working with and we certainly want to overall ourselves but we must remember that the issue is to optimize our function and to get the best life and we have to think of the whole person not just the call that 19 issues. The person is at risk and we need to engage them in the care we need to educate them and help them to see what we have been learning and what we now know prevention is really much better than cure and as Dr Levin said prevention is the cure in this case we need to prevent the contagion if possible we need to reduce the risks of it and this requires mental vigilance and it requires us to to know what to do and to have the control the self-control to do it Ok we need to prevent the progression. And optimize our health we need to appropriately aggressively treat whatever it is that comes up in this particular situation of course considering the respect if it ratio and understanding that we are taking care of the whole person and using all of the resources that are available to us now we have people who are very high risk who have people who are high risk I'm not going to read these lists do you know them but you need to become familiar with them and educate yourself too so that you'll be able to best serve the people but then the great Dr Francis Peabody many years ago back in 1027 in part of his lecture series at Harvard University he gave them this bit of advice he says. That one of the essential qualities of the clinician is interest in humanity. May idea call this compassion and love disinterested love but he goes on to say for the secret of the care of the patient is in the caring for the patient we need to care about the people that we are serving and this is going to be a very helpful thing for us and for them as we get through this phase of covert 90 and get prepared not just for the next phase but of the rest of life thank you so much Dr Zena I now want to end by again Dr Roger should well to give us some practical application on how we can make sleep and improve aspect in our life doctors felt. Yes thank you very much we're going to go to the the slide that we had shown before I want to expand a little bit on that because there's a number of things that we can do in general which are a good idea for everybody but for some people it might be different and so I would encourage you to discuss your issues with your own doctor and and sit down with them and go over things because the treatment for you as an individual might be different than somebody else but in general these are things that I think we can make and these are listed here by the American Sleep Association maintain a regular sleep schedule and so you don't want to be getting up at different hours on the weekdays versus the weekends this confuses your circadian rhythm and you really want to make sure that the same queues at the same time of day are happening human mind that you want to sleep at least 7 probably 8 hours of sleep per night avoid naps if possible because naps takes away that drive to go to sleep and don't stay awake in bed for more than 5 or 10 minutes what happens here is that if you are not able to go to sleep and you're in bed you're associating this insomnia with your bedroom and so the next time you go into your bedroom you're going to associate those feelings of inadequacy of not being able to sleep with your bedroom and it's going to be hard to shake that So this is a more of a psychological type of thing don't watch television or read in bed because what you're doing there is you're associating other activity other behaviors with your bedroom and so your brain is going to be confused what we want to do is just like Powerful off associated the bell with feeding the dogs we want to associate your bedroom with sleeping and so if you're doing other things in there other than that then it's going to be a dilution of that signal certainly watching television of course as a bright light and that can cause your circadian rhythm to be delayed because you're exposing. To bright light inhibiting that much needed melatonin surge that you really should be getting at that point you know it says the American The asleep Association says Caution with caffeinated drinks I'm going to make a change and say don't drink caffeinated drinks especially after what we heard from Dr Ned Lee avoid inappropriate substances that interfere with sleep that is a very broad range I mean even alcohol can make you go to sleep quickly it's a very short acting medication that will make you go to sleep but because of short acting it will rebound in the middle of the night and will give you an Sameer for the rest of the night so it's not a good idea for that reason and for many others exercising regularly you know they used to say try not to exercise too close to going to bed and I think that's still a good idea but they're finding out that even if you exercise close to going to bed that's better than not exercising at all and so that is something that I think is very very good in terms of getting sleep have a quiet comfortable bedroom of course we want to make your sleep experience as good as possible if you're a what they call a clock watcher. High the clock we don't want to be enhanced sing your anxiety we want you to have a nice peaceful sleep and getting your mind into that routine at night having a sense of trust having a sense of that is a good thing having a comfortable pre bedtime routine another reason not to watch television before you go to bed as there's nothing good on it and it's only going to ramp up your anxieties your worries sometimes it's very helpful I find you have a pad written writing pad at the side of your bed that you can write down some of the things in your mind it gives you your By an excuse to say that you're giving it up and you're putting it down onto a pad it's also not a bad idea to pray and to give up those ideas to someone who can actually do something about it. Before bed shifts bed time later as well as we talked about that is that melatonin surge that you really really want to have light is going to impair that so low these are some practical things from a sleep standpoint that you can do to make your immune system better and make you sleep better. Thank you so much doctors well really appreciate that now we want to hear specific Lee on how do we make a practical application for addiction we're looking for here you can Dr Peter Lambesis he shares assistant said that and some information on how we can overcome that issue well thank you Dr Lee laughing the one of the important things is summer has been said so far this evening about the various aspects and components but I'm going to hone in a little directly on alcohol during the lockdown and beyond you know during this lockdown there's been a and interesting. Notification put out by the World Health Organization and they said Alcohol is known to be harmful to help in general and is well understood to increase the risk of injury and violence now you know this is interesting when you look at all the negative components related to alcohol you'll see that this consumption increases health vulnerability risk taking behaviors mental health issues and violence you know they don't mind people that drinking alcohol does not protect them from covert 19 there's been that kind of rumor going around and encourages governments to enforce measures which limit alcohol consumption Well you know it's very tough to put people directly on cold turkey but I think also knowledge is very important and when we think of how much alcohol is consumed and used and generally is such an acceptable so-called social lubricant we know that it lowers inhibits inhibition to close anxiety and interesting the During the 1st week of the beginning of the 1st week of lockdown in many states alcohol sales went up 55 percent. In this country interestingly And so we see that an important issue to look at is how do we look at this summer we talked about of this being a medicine it's actually had or isn't if you buy 2 thirds of the world general population 10 percent of these are heavy drinkers and what we need to look at when it comes to addictions really you were talking about that and I think that we need to remember that 10 percent of people who start drinking after the age even of 20 years of age will become some sort of dependent on alcohol. Those who start drinking before the age of 14 and here's a very important practical to for us to remember we have to do education regarding young people particularly those who start drinking before the age of 14 years 40 percent of those may well become alcohol dependent and these percentages are significantly increased It is a 1st degree family member father mother uncle aunt grandfather grandmother who has a problem about colors of them and so we see that the dependence likelihood is significant something that we often don't even want to recognize and of course we fight this battle of the media which keeps reminding us and even in health literature saying that alcohol is good for your heart or committee was talking about the issue of hardcore disease still being the number one and as a cardiologist I've been faced so often by the question where patients say Come on Doc just a little bit of alcohol from our hearts ache Well when you consider that people who have heart also have all kinds of other organs and the evidence shows that there is no safe level regarding Costner Genesis where alcohol is consent and I'd like to draw our viewers' attention just very quickly to the conclusions of a landmark study that came out in August 28th teen where it shows studying multiple thousands of individuals who used alcohol and use our core looking at various sub studies and considering all the issues how calls widely used it's acceptable if but it's the world's 3rd largest respect to the disease burden places a burden on families strong association with domestic violence of course we know it can be addictive it's use exact high costs from society because of the 1st hated crime by a lymph and accidents. Well of course we've mentioned the fact that or the thought that alcohol moderate alcohol use is reported to have a copy of a protective quality but that's not a political across the board of age it can join the variations so once we have knowledge about these things we need to take note of that they're not for nurses that those most vulnerable are the Aged between 19 and 45 years so we need to look at how are we going to get these facts across to younger people moderate drinking the so said observe any negative effects and it's one known carcinogen so in this time not only during code of mine teen but in the time to come we've looked at so many issues and the plea has been made and the the comments made that we need to be honest with ourselves we need to look we need to be transparent we need to acknowledge and I would say as I listen to many of the comments which have been so helpful about self-restraint about temperance making good decisions choosing to sleep longer hours having less association with screen times knowing about our addictive propensity I would say that this is so much bigger than we are it's not something that we can do on our own not we have health professionals not as teachers monitors patients not as a struggling community but I take courage from the 2nd book of Peter where he writes talking possibly to people just like are struggling the way we are with practical propensities which are so much bigger than we are. His head to your face goodness So knowledge is important but knowledge is not enough as your knowledge self restraint self control to that perseverance don't give up your perseverance godliness and then he says to godliness mutual affection the importance of supporter relationships to mutual affection love and so my hope and prayer is that as we go through these tremendous times these unusual times these unprecedented times that we remember we can call on God because without that a learn we are in trouble. Thank you Dr Lana. We are been very inspired by the previous presenters as they've talked to is about practical applications and now I'm going to invite my very close friend Dr Angeline Brower Dr Brower is a nutritionist She's an amazing researcher She is the head of health work within the North American area and doctors around her has some very special programs specifically 1st all of us as lief face different addictions but there are some special ones that suffer powers going to talk to us now about. Thank you so much Dr Lila it's really great to be here and talking about topics that are really so very relevant and I want to bring up an topic that's related to the idea of help for strength Dr landless read and the statement from the World Health Organization and it mentioned this issue as well. And Dr Nestle gave us a very good presentation on what we could think about is the extreme results of the lack of self-control which is the area of addiction so as we consider issues surrounding opening up the globe I want to take a few minutes to discuss what could be considered a companion to addictions and substance abuse because I believe that safety in the home often Co and find food safety outside the home as well so this is the area of domestic abuse and violence intimate partner violence so a number of researchers have look historically at the rates of domestic abuse and violence child abuse as well during and after natural disasters and what they have found is that there are higher rates of these following these disasters. That often stressors associated with issues of jobs. Loss economic strains can precipitate. More abuse more of the abusive behaviors and also reduced access to resources people are not able to access the resources that they would usually have to help them out of situations like this being disconnected from social supports of storms fewer options for finding safety for finding help shelters that are closed or have limited operations and emergency rooms that are overwhelmed now all of these sound like they're talking about the current covert pandemic aren't they so if we put the issue of abuse. And violence domestic violence in perspective on. On the outside of a pandemic or a crisis situation one in 4 women and one in 7 men have experienced severe physical violence by an intimate partner now abuse can also take the form of other kinds of nonviolent behaviors as well control really is what the issue is about and also one in 7 children have experienced child abuse or neglect in the past one year and we also see that racial and ethnic minorities are disproportionately affected and we know that they are also a high risk group for Cove 19 so if we look at the long term effects of violence not only are there physical injury death chronic health conditions there are also mental health conditions and so we're looking at physical and mental health effects for the individual there's also a tendency for individuals who are survivors to participate in risky sexual behaviors and substance use behaviors which can then lead for. Or they're down the line towards addiction addictive behaviors as well but they're also grew larger impacts on the society than related to issues of violence such as the lost productivity at work increased cost of medical care medical services so society at large also suffers when individuals suffer in the home now I want to pause here and let people know that there are ways to get help I know we have a lot of people watching these Web These symposiums and it's important that they know that there are ways for them to get help through confidential and safe resources so what do you how do we connect with them to self restraint and to temperance and the role of addiction Well what we see is that about 80 percent of domestic violence crimes are related to drug abuse if we go to the next slide. And that's some of the data that we see is that it's a very large number. Of relationship between domestic violence and drug abuse while the current lock downs may have reduced access to some of those addictive drugs drugs of choice maybe in some areas alcohol because of bars and other avenues that have closed however the lockdowns have not dealt with the underlying cause of those addictions stress loneliness depression boredom isolation these are all increasing in fact and so really our in our current situation we really are expecting to see an increase in addictive behaviors and also in the abusive behaviors well so let's talk then about prevention because as Dr landless said prevention is better than cure and when it comes to substance abuse disorders we really want to begin interventions during childhood. So that we're not going down that pathway. This slide is a compilation of research studies that have looked at what are the different factors that influence young people to to not engage in risky behaviors and so you see here that they're when they are involved in service activities so getting young people to serve other people maybe at this time it's serving in the home but also how what are safe ways that they can serve other people while still maintaining our our healthy behaviors to prevent cook spread of coke but also when the young person believes that their parents love them unconditionally that they feel a lot of love and warmth in the fan in the family and that the family eats didn't dinner together at least 5 times a week in this it's been really interesting just having that time together without phones without televisions blaring without those distractions but just spending time together connecting talking reviewing about the day and this is still a useful practice to lock down time. Also when the family spends time actually in worship and spiritual activities together at least once a week when they attend church services during the week and many religious organizations are offering online services now but also when the young person has personal time in prayer and in reading the Bible or their religious material that also leads them to to avoiding those risky behaviors so really what we're looking at is that we are reducing the adverse childhood experiences that often lead to addictive behavior is to lack of self restraint and we're building Brazilians where helping these young people to build those healthy habits that can promote healthy restraint and as you mentioned Dr Li Lo We do have an addiction recovery program through the office that I run because prevention these these methods for prevention are also beneficial in the recovery process and I've seen that row over and over again in the folks that we've worked with and their stories that they share is that they tell us that those same behaviors didn't help them in that road to recovery so what we aim to do in these programs is to utilize the lifestyle choices in a holistic way including spiritual care including social support so I and I would encourage anyone who is looking for help with an addictive behavior or is looking to prevent young people in their home from going down that road or whatever the case may be to to consider what are the holistic approaches to to reduction and to recovery. All of the principals that we've talked about during the symposiums really are part of that process. So finally when we talk about when is it safe to open high really want to also ask the question Are we prepared are we prepared for those things that we may not see are we prepared for the increase in the abuse cases the domestic violence cases that are unfortunately sure to come are we prepared for the increase in addictive behaviors as access to drugs of choice open up again more fully Are we prepared for binge behaviors may happen and are we preparing by training and engaging our community based resources and including our faith organizations because what we have found is that the faith community really does play an integral role in that recovery process and in prevention and so are we implementing those effective strategies now to prevent the escalation of these issues in the very near future so really we're talking about building a culture of safety we're talking about building a culture of safety for the individual a culture of safety in the home a culture of safety for relationships and and really that then will end up will result in the culture of safety for communities. So thank you Lisa. Thank you thank you so much Dr Brower and what you said about binge drinking you know I just wanted to bring that up there was a study that just was recently pointed out by the c.d.c. and they were commenting that one episode of binge drinking had a significant effect on the immune function so I I want to encourage our viewers encourage each of us as presenters that there are different forms of addiction we've talked about several of them that we've talked about self restraint and with that I want to invite again my good friend Dr Neil Nelly to talk to us about the practical application specifically of the mind and self restraint as we go about the process of reopening our globe. Thank you Leila at Wiemar Institute we treat scores of individuals. Who have the car have issues related to self restraint there is a need for the lifestyle intervention in the treatment of the disease process but I've noticed many that attempt to enroll here as a thank you even though they're suffering that they really don't need to have the help that we mar offers until it's actually often too late or almost too late for an For instance when a diabetic is now facing dialysis that and has to have an a.v. shot we will get a call saying Can I come to Wiemar And can I oh boy this dialysis at this point over 85 percent of their kidneys have been destroyed and yes dialysis is terrible as far as what it does to your quality of life but if only they would have come a little sooner. When they can undergo a coronary coronary artery bypass grafting because they don't have any sappiness bangs that are left or their cardiac output is too low from their ischemic cardio myopic they'd even survive the procedure then they're calling Waymark after their advanced disease is there and saying Please can I come I want to now finally try nutrition and lifestyle measures and I've noticed as well that people that feel healthy. And aren't really at least in the felt sense a danger to themselves or others. Really tend not to even seek services such as we mar or even try to learn about the new start lifestyle and last something very bad happens and then they can give us a call after their several suicide attempts after all sorts of issues then we might get a call in regards to the need for the mental health services here but now we have an additional reason to embrace a new start it's not just to avoid these diseases or reverse the pression and Zaya the and heart disease and certain forms of cancer and diabetes and kidney disease but now it's actually as a result of the rat around to every person who feels healthy today should really be as motivated as possible to follow the new start principles to be a full launching member of society and to be healthy enough to withstand coke at 19 when exposed requires that you incorporate all of the new star principles so that you can be confident in going out to into society and integrating with society even though you're taking all the precautions necessary it's possible that you could get it and young people that are following new start are dying from this disease so although the new star lifestyle is it sounds simple it really is it's not that difficult the benefits are amazing and go way beyond avoiding help destroying complications coke at 19 if we optimize our immunity through a new start we're also going to be avoiding many if not the majority. Chronic diseases today and so this should really be a wake up call to the world at large to embrace the principles of comprehensive self-control it although it isn't difficult it does require comprehensive self-control to pull this off and to be healthy to be fulfill to be full of life and to be able to integrate with all segments of society in health and confidently so but if you don't have comprehensive self-control I would encourage you to do whatever is necessary to get it that might mean coming to a place like Wiemar it might me embracing the principles that we talked about earlier than Hansing your frontal lobe and opening up your heart to God's law that self sacrificing a lot that brings self-control with that and if you're not motivated to do those things then come to a place that is designed to do that it may not be Waymark might be another place we would love to be able to to help you in any way possible so that you can confidently level a life that is all and free of addictions and free of self sabotaging behavior thank you thank you Dr Natalie and as we look at that as a big picture as. Relationship between the physical aspects of health and the mental and the self control the emotional aspects of health believe also seeing just as they knew back in 1800 that there is a direct link with the spiritual How clearly science has shown us that that's the case as well and I am very excited to invite Dr Henry Lee Dr Marc Bentley is a world he can he is also a special assistant to the president the world church us resume out and has got your family please share with us the over arching chain Holistic Health thank you thank you Ira It's the number of years ago a young Navajo boy was brought into the emergency room of a hospital not far from the never home reservation this fall I was brought him with a severely fractured a broken arm the orthopedic surgeon who eventually treated him set the arm and knew that the boy would get so used that again the boy would be well a few weeks after that the surgeon was in a store buying something and the chief of the tribe came up to the surgeon and said to him I'm very very disappointed in you and the surgeon was amazed he said What do you mean I set the boy's arm he came in with a broken arm and I talked to the boy he told me that he got the broken arm by writing down a hill on his bike he was reading some fast and hit a hole with flying over the handlebars and broke his arm and the chief of the tribe said I'm very disappointed in you you killed the boy's arm but you didn't hear his heart and you'll probably see him again in the emergency room because you see I went to visit that Sam Lee. And the father is an alcoholic and the reason the boy broke his arm is because his father was beating him domestic violence alcohol and the boy was so frightened so tense that he jumped on his bike to flee from his father was right in stance and broke his arm you did not treat the whole person what is health health his physical mental spiritual and emotional Honus we've talked a night about self restraint in the story that father had no self restraint at all we talked about rest in the story that never Who boy had no rest at all he was filled with anxiety weary tension so how do we treat the whole person we recognise that human beings are 4 dimensional they're not only things like oh they're not only a collection of genes in chromosomes they're not only a collection of organs and tissues and cells but they're complete even beings if a person has worry and anxiety that's going to create a stress break down the immune system if a person has alcohol related problems that's going to affect the whole family it's going to be a social issue but how can we implement the principles we start we've talked about the principles of good diet and healthy nutrition the principles of exercise the principles of sleep the principles of self restraint most of us will recognise that often in our lives we desire to do right and we don't do it most of us will recognise that often in our lives we have certain aspirations and goals but we don't achieve them why not because in ourselves we are too weak to accomplish our highest ideals. In the scriptures the Bible says this It says If any man is in Christ he is a new creation old things are passed away and all things are become new in the Christian ethic probing the spiritual taps us into a source of divine power that enables us to have a peace and a rest in a security it enables us to overcome many of the habits in our life that are simply destroying our health this is spiritual Abel's us to have that self restraint that self control understanding that were created by God fashioned by God shaped by God understanding that the god that created us has a divine power that I'm changing our lives not too long ago I was counseling with one of the vice presidents in one of the larger countries in South America it was a very difficult time in that country the teachers are on strike the health care workers were demanding better wages and this executive had been up for 4 nights in a row he was absolutely exhausted no rest and as we talked I shared with him a Bible text and Isaiah 26 verse 3 that will keep him in perfect peace whose mind is stayed on the because he trusts the and I can see the stress begin to melt away the anxiety begin to go because this diplomat sense that there was a Higher Power sense of it was a God given piece as we pray tonight Joy to say who ordered. To implement these things in my life I need your power I need your stream God help me have temperance self-restraint in grant to me that inner soul rest let's pray Father in heaven thank you that we are not a collection of genes and chromosomes merely thank you that were not merely genetic accidents they were not some random molecules but thank you were created by a god that cares for us who loves us and who has the power to change our lives we open our hearts just now to receive that power in Jesus name. You Man thank you so much Dr Fenley you know it's hard to believe it's been 4 weeks we've had the wonderful opportunity like we said at the beginning of evaluating the 1900 hand and that can comparing it to our current code in 1000 crisis we clearly learned a lot of principles that now we can apply to our lives and by God's grace improve our overall immune system there's a few things I did want to address number one again for our physicians who are continuing to be interested in ongoing research you are welcome to join the Facebook group again go to the site there that's listed number 2 for those of you who shared the link last week and your gift will be coming in the mail that's a ministry of healing book again please allow one to 2 weeks for us to gather the addresses if you do receive an email or a phone call please go ahead and respond because that's how we're able to collect the information so that we can deliver your gift to you Secondly I want to discuss what's coming up next week although this is the end of the 4 part series it's not the end by Reclast some popular demand we are having a fully question and answer session there are so many questions that have come in and we've not been able to address them we want to take the time to address as many of these questions as possible these have been collected by a central source and we will have an entire symposium next week just on answering these questions so if you still have remaining questions please go ahead and get them and same time same place next week the last thing I want to address as a continuation of what we've been discussing here coming May 17th please put this on your calendar 8 if you are 360 how is starting will level up level up. It's going to be a similar information but it's different for now and we are looking forward to our very 1st presentation are 2 main speakers our main experts will be Dr Steven Levy Dr Lee is an m.d. ph d. He's actually the vice chair of the ear nose and throat department at Loma Linda University he has a p.h.d. in molecular biology extensively research we are looking forward to an amazing presentation on specifically the relationship of self restriction our isolation and what that's done to the Cove in 1900 Shueisha and then we'll also have Dr Mark Henry who you're very familiar with and he'll be looking at this again from the holistic perspective and what if any historical evidence even biblical evidence we have for isolation we are looking forward to I'm and mazing program starting again May 17 with additional panelists many of whom you've already become very familiar with that I want to again thank each and every one of you for attending for those of you who have attended you are eligible for your up to 12 hours of category one Seanie credit through the University of Arizona many of you ask how am I going to get my certificate the final due date to fill out your application if you have not done so please go to a w r o r g 4 risk flash help fill out the information you will now receive an evaluation form and all of those are due by Nate the team so I can likely set its 12 hours of 3 Category one see any credit Some have asked what about c Use the same applies again go ahead and please write and at that website and really be able to help assist you again thank you for attending cleans continue your holistic approach to. Well and I promise God will bless Now for those of you who would like to stay for a few minutes we're going to have about 15 minutes of question answer now and then don't forget next Sunday again we'll have an entire program just for question the answer Ok We're going to look forward to a few questions at this time and I'll ask several of my palace to go ahead and come back on and that would be we'll be looking forward to the questions on our screen Thank you Dr swelled wonderful looks for there Dr Ned Lee and Dr Land once and if we can grab Dr Brower to Dr Lamb once. Ok Well we're waiting for Dr ramification back on and Dr Brian may go ahead after a 1st class that. This will be going to the doctor Natalie should I kind of am going to be answering why didn't she gave me. Well I don't know much about you and so normally that's an individualized approach but vitamin c. is a potent anti-oxidant and it can be healthy just in general the Harvard data analysis recently even in regards to cope with 19 and they recommend up to 2000 milligrams of Vitamin c. day light that's not a huge megadose but it is something that is safe and effective and may be helpful and regarding this an acid feel 15 is been investigating a lot of different infections including the influenza infection we don't have data on it with coke at 19 and a nice randomized controlled trial showing 1200 milligrams of n.a.c. a day that's an anti-oxidant that you can actually make in your body from Sistine kloof ions but this anti-oxidant actually show that out of 4 people that were every 4 people exposed to the flu really of them did not develop any symptoms at all and if they weren't taking n.a.c. it was far worse in fact the vast majority of them had symptoms so they develop antibodies in other words they were fighting it off but the glyph ion relates help them in this oxidative stress and ever and it might have a role in regards to 90. Thank you so much crap going on right now have another question zinc drink 0 alcohol b. or 2 percent beer ferment a great isn't the real issue cheap alcohol and addictive prescription painkiller overdose Dr landless Can you please help us with this. Show you know it's a little bit like people who say you know well I don't take soft you know salt is my you see so I use the special skill that comes from some exotic place salt salt salt. Is alcohol is alcohol so the problem is alcohol and the question I asked that I know is often no sincerity in serious this but I was going to haunt him more seriously as well that alcohol is unsafe there is no known same level so be the dot. Not unless I have a quick follow up question to that. Some have asked the question previously Well I thought alcohol had protective effects on my heart how would you answer that well interestingly the French paradox started in 1979 and has need to all of this discussion surrounding the protective nets related to the car are true and there have been some studies which have shown a certain protection to the contrary arteries However when one looks at all the confounding variables when you look at socioeconomic issues education issues all of those and also temperate lifestyle in other words moderate lifestyle which includes exercise program eating and you take all those confounding variables more encoded in 2006 in the mazing study analyzing the studies which was showing the benefits to alcohol and showed that once you remove the confounding issues including with patients who had previously been drinkers who were included as nondrinkers level the playing field we find that there is no positive influence of alcohol on disease and here's the other issue the loss of journal issue that I mentioned trouble was 2018 shows an overall cardiovascular events including stroke and now more recently the association with not in the acute a truth of elation but long term for Bill ation is a significant issue related to alcohol alcohol is not a hot it's a substance Thank you Dr Now let's we have another question this is for Dr Brower What about non-domestic Milans mental abuse or aggressive. Yes Absolutely those certainly are types and forms of abuse and and non aggressive non physical violence there are actually many different forms that abuse can take there's you know using isolation that's an interesting point given the need to be in isolation right now because of coven but actually if for enforcing the inability for you to connect to other people to connect with family members even that can be a form of abuse as well using economic abuse withholding funds finances. And given financial situations right now we can see how how the tension that could escalate as well emotional abuse as well even religious abuse is considered a type of domestic violence really what it's coming down to is an issue of power and control that the individual wants to have power and control over you over every aspect of your advice even how you dress or or do simple things as how you do your hair so it can really take a lot of different. Variations when it comes to childhood abuse we also want to consider childhood Nicholai which is another form that can be down the road to addictions as well and this is potentially a risk given the increased stress that parents are feeling right now they are at home potentially with multiple children potentially without many resources so there could be an increased risk of stress which could potentially lead to neglecting the child not caring for them either emotionally physically or otherwise so there are very many different forms that abuse can take. Thank you Dr Brower we have another question from Samuel this is to Dr Schwab Dr Shaw is listening to quiet music while in fact bad for sleep no no it's not. It's it's can see actually sometimes be soothing So it just depends on it's the right music or not there's been a number of studies that have looked at music and what it can do to the to the mind you know when you're going into sleep. You go into something called alpha wave sleep Alpha sleep as as a sleep that's associated with the transition into sleep at that point your mind your executive function your higher functioning are basically shut off and you're opening up your self subconscious to things so it's best be music that you would want to have your subconscious listening to. I'm not a big fan of of hypnotism or anything like that so music that is soothing I think is a good idea I did see a question on their level if I could just answer it real quick about people who work in the night shift what do they do I would really encourage them to if they're going to work at night is to sleep during the day number one but also to continue that even on days when they're not working at night so that would include weekends essentially go home whatever it is at 7 o'clock 8 o'clock in the morning make sure that their blinds are are closed that no light is coming in and getting that what we call anchoring sleep so that even though they're not that they're sort of a nocturnal creature they're going to get the benefit that everybody else will of melatonin and things of that nature Excellent thank you so much about what are some of the remedies to assist people who struggle to sleep also the best approach for someone who doesn't trust in on and it's sick I am going to ask the 1st part of the question to Dr Shelton the 2nd part I'm going to ask Dr Natalie to answer so what are some of the remedies to assist people who struggle going to sleep doctors felt. So Melatonin is a great medication to use if. Exhaustion Asli obviously your body makes its own The one problem in the United States particularly with melatonin is that it is a not considered a drug it's considered a nutrients or a supplement and it's not very well regulated or remember this. Into Dr medley last week about some natural sources of melatonin and those are things that you can be pretty assured of of getting because you know God puts that into the fruit so. That certainly melatonin is one of those things that is beneficial especially if you're taking it right before going to bed that would help you fall asleep and for the most part stay asleep but it's a fairly short acting medication and it would help mostly for people with difficulty falling asleep in terms of other things there's a number of other medications that have been used. These are probably not as recommended because they do have side effects one of the misnomers is that because it's natural it has no side effects and that's a misnomer many things are natural and many of those things are side effects so even drinking too much water can cause problems so I would be careful of those things thank you so much how can mentally how do you approach someone who doesn't have trust in common in his currently messy having bad or some other illness. Yes Well of course we have a lot of individuals that come to new star who don't trust guns and come to Wiemar with that. Mindset and often it's due to things that have happened earlier in their life that maybe God got blamed for in appropriately or maybe some significant misunderstandings. Usually when they come to way more and they see the loving non judge mental staff they're actually seeing the hands and eyes of God through people and that's a lot easier for them to believe and start to trust again and so we have to get to the core issues of what's causing that lack of trust and in trying to deal with that issue I'll just tell you one story of someone who is just discharged out last week from her depression anxiety recovery program she was an atheist didn't want to have anything to do with God had been day and told a that if they would throw out the god thing in the higher power they'd have more success and she was going on her own and she was going to do this on her own Obviously it didn't work out that was 3 years ago and one of her clients told her about we are and she or Jeanette late Radin that we would have that element that final to start but this time she was open for it although somewhat skeptical but in the 10 day she developed a strong trusting relationship with the Lord and was actually wanting to make that full commitment to him and you. Know I come back into our life and instead of needing the bandage he mentions because that dispense $45000.00 in a 3 month program about alcohol problem. Realizes with a much less cost as the health of the earth will component that has been set free she'll still need follow up appointments and things like that can be a lot more successful than a prolonged residential program without that trust. Thank you so much I just want to say a very special thank you to each and every one of our panelists we have so many questions and we just want to get to each and every one and that is why I want to race very. Next Sunday next Sunday we're looking at your questions and answers we will be taking our parents and they are going to be our lines in your questions and answering them for you again I encourage you make sure you tune and share the link with your friends and family tell them got last year. Stay happy.

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